While a smartphone, tablet, or computer can be a hugely productive tool, compulsive use of these devices can interfere with our work, school, and relationship. Smartphone addiction, sometimes colloquially known as “nomophobia” (fear of being without a mobile phone), is often fueled by an Internet overuse problem or Internet addiction disorder. Smartphone addiction can encompass a variety of impulse-control problems, including:
Virtual relationships: Addiction to social networking, dating apps, texting, and messaging can extend to the point where virtual, online friends become more important than real-life relationships. We’ve all seen the family sitting together ignoring each other and engaging with their smartphones instead. While the Internet can be a great place to meet new people, reconnect with old friends,online relationships are not a healthy substitute for real-life interactions.
Information overload : Compulsive web surfing, watching videos, playing games, or checking news feeds can lead to lower productivity at work or school and isolate you for hours at a time. Compulsive use of the Internet and smartphone apps can cause you to neglect other aspects of your life, from real-world relationships to hobbies and social pursuits.
Causes and effects of phone and Internet addiction : While we can experience impulse-control problems with a laptop or desktop computer, the size and convenience of smartphones and tablets means that we can take them just about anywhere and gratify our compulsions at any time. In fact, most of us are rarely ever more than five feet from our smartphones. Like the use of drugs and alcohol, they can trigger the release of the brain chemical dopamine and alter your mood. You can also rapidly build up tolerance so that it takes more and more time in front of these screens to derive the same pleasurable reward. Heavy smartphone use can often be symptomatic of other underlying problems, such as stress, anxiety, depression, or loneliness. At the same time, it can also exacerbate these problems. If we use our smartphone as a ‘medium’ to relieve feelings of anxiety, loneliness, or awkwardness in social situations, for example, we’ll succeed only in cutting yourself off further from people around you. ‘The constant stream of messages and information from a smartphone can overwhelm the brain and make it impossible to focus attention on any one thing for more than a few minutes without feeling compelled to move on to something else. Diminishing your ability to concentrate and think deeply or creatively. The persistent buzz, ping or beep of your smartphone can distract you from important tasks, slow your work, and interrupt those quiet moments that are so crucial to creativity and problem solving. Instead of ever being alone with our thoughts, we’re now always online and connected.
Signs and symptoms of smartphone addiction : Spending a lot of time connected to phone only becomes a problem when it absorbs so much of your time it causes to neglect face-to-face relationships, work, school, hobbies, or other important things in life.Trouble completing tasks at work or home. We are busy chatting online, texting, or playing video games? Perhaps we find ourselves working late.A common warning sign of smartphone or Internet addiction is experiencing withdrawal symptoms when you try to cut back on your smartphone use. These may include:
• Restlessness
• Anger or irritability
• Difficulty concentrating
• Sleep problems
• Craving access to your smartphone or other device.
Modify your smartphone use : Set goals for when you can use your smartphone. For example, you might schedule use for certain times of day, or you could reward yourself with a certain amount of time on your phone once you’ve completed a homework assignment or finished a chore, for instance.Turn off your phone at certain times of the day, such as when you’re driving, in a meeting, at the gym, having dinner, or playing with your kids. Don’t bring your phone or tablet to bed. The blue light emitted by the screens can disrupt your sleep if used in hours of bedtime. Replace your Smartphone use with healthier activities. If you are bored and lonely, resisting the urge to use your smartphone can be very difficult. Have a plan for other ways to fill the time, such as meditating, reading a book, or chatting with friends in person.
(The author is a Student of law at Kashmir University. Views are his own)
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